Monday December 9
Nelson Mandela July 18, 1918-December 5, 2013
"I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear."
Warm Up: 3 Shoot throughs, 15 Squats, Scorpions, toe touches, leg and arm swings, 250m row, Dislocates and Burgener Warm up and deep lunge hip mobility.
Strength: Strict Press
3 reps @ 80%
3 reps @ 85%
3(+) reps @ 90%
WOD: 10 Power Snatches 115/75
10 Front Squats 115/75
*Rest 30 sec between each round
**10 Min Cap
Cool Down: Roll out Quads, Place foot on wall or box to stretch out hip flexors, legs on top box to stretch hips
Posted on Mon, December 9, 2013
by Kristin Clepper